1. Understanding the Special Nutrition Needs of the Diabetic
Whether you've been diagnosed with type I, type II or gestational diabetes, the basis of your disease is the same: your body has difficulties processing blood glucose. For all types of diabetes, diet is the cornerstone of proper treatment and can mean the difference between an active, healthy lifestyle or one filled with restrictions. The basis of the diabetic diet is a "heart-healthy" combination of fats, proteins and carbohydrates that work in harmony with your prescribed medicines. In fact, many newly diagnosed diabetics find that their entire family benefits from making better choices at meal times.
2. How Carbohydrates Differ
When most people think about carbohydrates, they think about breads, pastas and rice but all carbohydrates are not the same. One popular approach used in designing diabetic diet plans is the "glycemic index" of foods. The glycemic index is a simple rating that indicates how carbohydrates affect the blood glucose and insulin levels--the lower the number, the better. For example, a cake doughnut has a glycemic index of 76 -- much higher than a corn muffin at 49. Bread made with white flour has a glycemic index of 70, while whole wheat bread has a glycemic index of 52. To determine how to use the glycemic index in your meal plans, talk to a registered dietitian that is familiar with the treatment of diabetes.
3. The Diabetes Food Pyramid
If you've recently been diagnosed with type I or type II diabetes, you probably have a lot of questions about your diet. Don't feel alone -- most diabetics do. To help you make better food choices, the American Diabetes Association has developed the Diabetes Food Pyramid. Not to be confused with the USDA Food Guide Pyramid, the Diabetes Food Pyramid divides food into six groups: breads, grains and other starches, fruits, vegetables, milk, meat, meat substitutes and other proteins and fats, oils and sweets. The Diabetes Food Pyramid offers you a wide range of suggested servings instead of dictating what you should eat. By following the suggestions of the pyramid, you'll be able to safely eat between 1,600 to 2,800 calories a day.
4. Rate Your Plate
Another creative way to help diabetics lose weight and make better food choices is by following the American Diabetes Association's "Rate Your Plate" approach to preparing meals. Start by drawing an imaginary line across your plate, dividing it in halves. Then, divide one of the halves into two sections. Fill one of the fourths with complex carbohydrates such as rice, corn, peas or pasta. Fill the second fourth with a protein like poultry, fish, meat or tofu. Finally, fill the last half with non-starchy vegetables like carrots, broccoli, cucumbers, tomatoes or a salad. Add a glass of non-fat milk or other low calorie beverage.
5. Eating During the Holidays and Other Special Occasions
One of the most challenging aspects of the holidays is sticking to your meal plans. According to the American Diabetes Association, the most important way to get through the holidays is by planning ahead. Try to anticipate how your diet may change. Are you expecting visitors? Do you anticipate going to a lot of parties? Will you be hosting get-togethers like Thanksgiving that revolve around food? If you know that you'll be going out to a party in the evening, have dinner at home or fill up on veggies and other low-calorie foods before you go. You'll find that you'll be less likely to load up on high-calorie foods that aren't in your prescribed food plan.
